11 Apr How to Ditch the Yo Yo Weight Cycle

“I fell off the wagon again … which diet should I try this time?”

Famous words, said WAY too often.

Any diet that puts you in a calorie deficit will lead to weight loss, but if you are not able to continue that way of eating you will likely gain the weight back.

When you lose weight very quickly it is a combination of fat, muscle, and water. When you lose weight at a slower rate you are much more likely to maintain the weight loss because you are slowly changing your behaviors, rather than trying to completely over haul your diet based on rules and restriction. You are also more likely to maintain muscle mass because you are not severely limiting your body from the energy it needs to function optimally. 

Prescriptive diets give you foods to eat or not to eat. But once you stop eating that way you go back to what you were doing before, because you have not learned how to listen to your body and understand how to create meals on your own that fuel you adequately.

“I screwed up again, tomorrow I’m getting rid of all of the chips and candy in the house and not drinking alcohol.”

This may work temporarily, but you will eventually encounter these foods & alcohol again. At that point you are MORE likely to overeat the foods you eliminated from your diet because you have restricted them. This then leads to the guilt and shame spiral. And then having to “start over.”

It’s a vicious cycle and the only way to get out of it is to stop the restriction and eat ENOUGH.

Thankfully in Nutrition Coaching there is no wagon to fall off because it is not Pass / Fail!

You have to work on your relationship with these foods. Which means being aware of HOW and WHY you are eating throughout the day. Many of the things you do are out of habit, being unaware of body cues or not appropriately planning meals for yourself and taking the time to eat during the day.

Mindless eating are things like …
Picking at foods the whole time you are cooking or preparing meals.

Eating the leftovers from your kids plate

Grabbing from the candy jar while at work or walk by the pantry multiple times a day.

When you become more aware of subconscious behaviors & mindless eating, we can dive deeper and create changes that you can continue to do.

I work with my nutrition coaching clients to peel back the layers and replace the habits that are limiting them from meeting their goals with habits that are realistic and sustainable. 

Oftentimes, I find in the beginning my clients aren’t eating enough during the day. When they understand how to build meals and snacks that are satisfying throughout the day, it is a game changer for managing cravings, improving overall mood and energy and a more confident relationship with food!

Is there a level of emotion linked with eating, absolutely. But more often, you are not an emotional eater, you just aren’t nourishing your body adequately during the day and are overly hungry later in the day, which eventually leads to over eating <3 

When you recognize this and realize there is nothing “wrong” with you, it’s SO empowering and you can begin to take control of your nutrition in the way that feels best for you!

If you are ready to ditch the yo yo cycle and create lasting change, I’d love to chat with you more about you and your goals and how I can support you.

Apply for nutrition coaching below or reply to this email and I would love to connect with you more!